YOGA TODAY
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Yoga in the Age of Social Distance: A Practice for Un-Hugged Arms ...continued from page 15
up or dangling. Allow the head to release in the dangle position if possible. Part B: Same as part A, but this time, bend the knees, allow- ing the shins to be like wind- shield wipers and move them happily from side to side. Let the hips, lower back, neck and shoulders completely release. Crocodile Pose Rest on the belly with the legs wide apart and the heels pointing to one another. Rest the fore- head on the hands. Close the eyes, and breathe slowly into the belly. Practice the breath as slowly and as smoothly as you can. (3-5 mins) Twisted Root Variation (pictured) Lying on your back, knees bent, cross your right knee over your left knee as if you are sitting cross-legged in a chair. Let your arms open out to the side like airplane wings. Let the crossed knees drop to the left to create a twist. With the palms of the arms turned toward the ceiling, slide the right arm out along the side of the body and slowly slide it until the arm comes alongside the body over the head. Then slide the arm back to the side of the body. Come in and out of this arm movement sev- eral times before holding it at the place where it is most therapeutic for your needs. Then hold and breathe, about 2-3 mins. Supported Shoulder Pose Roll up a blanket to make a 3-4 inch “tootsie roll” prop for your spine. Make sure it is not too high. Place the prop on floor and lie on top so it sup- ports along the spine. Lie here with the palms turned up; let the chest open, and practice slow, steady breaths. Rest. Claudia Neuman, MSW, E-RTY 500, YACEP, was born in Los Angeles where she began her serious study of Yoga at Yoga Works in Santa Monica. She spent years assisting alongside some of the most noteworthy teachers of our time, until she certified in Anusara Yoga in 2004. In 2013 she reconnected with her teacher Yogarupa Rod Stryker, the founder of Para Yoga, and has now completed all of the Master Para Yoga trainings towards certification. She directs teacher-training programs, and currently is teaching her signature work- shops: “Enlightened Rest” and “The Ori- gins of Yoga” at many studios in the DC Metro area. You can find her group class teaching schedule, as well as information about he monthly Enlightened Rest gather- ings at: www.alignwithgrace.com. See also her ad on page 22.
Twisted Root Variation
and with the knees slightly bent, shift your pelvis to one side, then the other. Gradually, with breath, make circles clockwise and then counter-clockwise. Standing Fluid Twist Rotate the legs slightly out with the legs about three feet apart. Swing the torso and arms right and left to create a twist in the abdomen. When twisting to the right, momentum will make the left heel lift slightly, and then the same on the right. Repeat left then right 5-6 times. Abdominal Squeeze Standing with your legs apart and knees bent, place your hands on your thighs. Tilt the tailbone and head up to arch the back as you inhale, as you exhale, round the back and exhale. While exhaling, squeeze the abdomen by pressing the breath out while toning the belly. Repeat 5-6 times. Extended Child’s Pose (arms out front) Coming to the ground, fold over the knees in the pose of a child. Let the forehead rest on the floor and have your arms extend out in front of you, also resting on the floor. If you have knee issues, lie on your back instead and draw the knees to your chest. Hold this for about 3 minutes. (90 seconds if you are short on time). Completely re- lax and watch the breath. Let the eyes close. Butterfly Pose (pictured on page 15) From a seated position, bring the soles of your feet to touch. Do not try to stretch. Just relax, let the torso round as far forward as comfortably possible, and relax the head, the arms and back over the legs (90 secs or 3 mins). Dragonfly Pose From your seated position, move the legs out to the side in a straddle position. Turn the trunk to fold over the right leg, then the left leg, and then come down the center. Hold each posi- tion for 90 seconds to 3 minutes. Sphinx Pose: Parts A & B Part A: Lying on your belly, rest on the forearms with the head either held
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PATHWAYS—Spring 21—17
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